The Low Back Project - Day 2

Day 2 is the 3-step horse stance. It is a strength specific exercise for the side splits. It will help to build strength and flexibility in the hips.

With the 3-step horse stance, you will start with your feet together. Start by rotating your heels out, then your toes, then your heels (that’s 3 steps) then slightly turn your feet out, toes facing forward. Next you keep your chest tall and rotate your hips anteriorly.. You will then sit down into this and want to get to the point where your thighs are parallel with the ground or your hips are level with your knees.

There are 2 options with this one. First you can just hold the bottom position with a goal of 30-60 seconds. The second option is to do 3-5 sets of 5 reps with a 10 second hold in the bottom position during the 5th rep.